CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Complete 2 Rounds:

Sampson Lunge x 100 Feet

Perfect Stretch x :45 / Side

Inchworm Walk + Scap Push-Up + Press-Up x 5

Ring Catch Position Hold x :10

Ring Full Support Hold x :15

Practice Round:

200 Meter Run

6 Burpee Broad Jumps (4’/3′)

1-3 Ring Muscle-Ups or 3-5 Ring Dips

1 Wall Walks

9/6 Calories of Assault Bike

Metcon

Interval Conditioning (4 Rounds for time)

PERFORMANCE:

4 Rounds for Times of:

400 Meter Run

12 Burpee Broad Jumps (4’/3′)

6 Ring Muscle-Ups or 12 Ring Dips

3 Wall Walks

20/15 Calories of Assault Bike

Rest 2 Minutes after each

Goal is 6-7 Minutes per round, customize appropriately please.

FITNESS:

4 Rounds for Times of:

400 Meter Run

10 Burpee Broad Jumps (4’/3′)

10 Ring or Stationary Dips

2 Wall Walks

15/12 Calories of Assault Bike

Rest 2 Minutes after each

Goal is 6-7 Minutes per round, customize appropriately please.